dopamine loops: the hidden psychology of why we're addicted to our phones
DESCRIPTION
In this keynote, The Web Psychologist Nathalie Nahai reveals the psychological and neurochemical ways in which your smartphone demands, shapes and disrupts your attention. With more and more of us suffering from connection fatigue and internet addiction, it’s crucial we arm ourselves with the tools and the knowledge we need to become the master, and not the slaves, of our devices.TRANSCRIPT
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MOBILE MASTERY Becoming a 'master' of your device and ensuring it's not the other way around
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1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
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1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
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1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
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1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
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1 INTRODUCTION
2 AN EXPERIMENT
3 ADDICTION?
4 NEUROCHEMICAL:
THE 5 TRIGGERS OF DOPAMINE LOOPS
5 KEY TAKEAWAYS
@THEWEBPSYCH
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1 INTRODUCTION
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@THEWEBPSYCH
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THE BOOK
Webs of Influence: The Psychology of Online Persuasion (Pearson, 2012) UK / USA / Korea / China / Japan
@THEWEBPSYCH
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WEB PSYCHOLOGY
The empirical study of how online environments influence our attitudes and behaviours
“ ” @THEWEBPSYCH
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WEB PSYCHOLOGY
HCI
neuro- aesthetics
user experience
social psychology
cognitive psychology
neuroscience
cross-cultural psychology
behavioural economics
@THEWEBPSYCH
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IT’S ABOUT CONTEXT
PSYCHOLOGY INDIVIDUAL CULTURAL
@THEWEBPSYCH
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2 AN EXPERIMENT
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EXPER MENT
1 WHAT’S THE FIRST THING YOU REACH FOR IN THE MORNING?
@THEWEBPSYCH
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EXPER MENT
1 WHAT’S THE FIRST THING YOU REACH FOR IN THE MORNING?
2 HOW MANY TIMES AN HOUR DO YOU CHECK YOUR PHONE?
@THEWEBPSYCH
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EXPER MENT
1 WHAT’S THE FIRST THING YOU REACH FOR IN THE MORNING?
2 HOW MANY TIMES AN HOUR DO YOU CHECK YOUR PHONE?
3 HOW LONG CAN YOU GO BEFORE YOU FEEL ANXIOUS AND HAVE TO CHECK YOUR PHONE?
@THEWEBPSYCH
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EXPER MENT
1 WHAT’S THE FIRST THING YOU REACH FOR IN THE MORNING?
2 HOW MANY TIMES AN HOUR DO YOU CHECK YOUR PHONE?
3 HOW LONG CAN YOU GO BEFORE YOU FEEL ANXIOUS AND HAVE TO CHECK YOUR PHONE?
4 IF YOU ACCIDENTALLY LEAVE YOUR PHONE AT HOME, DO YOU PANIC?
@THEWEBPSYCH
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THE PROBLEM
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TECH ANXIETY
Being disconnected from technology is surprisingly stressful. There's often a feeling
of missing out, as we worry about what's going on… without our knowledge.
“ ” @THEWEBPSYCH Source: Leon Edwards, Managing Director, Versapack (2013)
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TRENDS
62% of smartphone users aged 18-44 reach for their smartphones
immediately on waking up [ @THEWEBPSYCH
] Source: IDC report sponsored by Facebook (2013)
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Source: Versapack (2013) @THEWEBPSYCH
28 35 37
41
51
Stressed Not bothered Lack of control Not being included amongst friends
Extreme tech anxiety
Being separated from your device
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@THEWEBPSYCH
70
56 48 51
44
Within an hour of getting up
Within an hour of going to sleep
Over the weekend Continuously during vacation
A great deal of anxiety' if you lost
your phone and couldn't replace it for
a week
How often do you check your phone?
Source: Harvard Business School (2013)
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THE HACK
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TECH HAPPY
Whatever people were doing, whether it was having sex or reading or
shopping, they tended to be happier if they focused on the activity instead of thinking
about something else “ ” @THEWEBPSYCH Source: John Tierney, New York Times (2010)
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7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
@THEWEBPSYCH
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7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
2 PRACTICE MINDFULNESS – 10 DEEP BREATHS
@THEWEBPSYCH
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7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
2 PRACTICE MINDFULNESS – 10 DEEP BREATHS
3 DESIGNATE PHONE-FREE ZONES
@THEWEBPSYCH
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7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
2 PRACTICE MINDFULNESS – 10 DEEP BREATHS
3 DESIGNATE PHONE-FREE ZONES
4 BANISH PHONES AT MEALTIMES
@THEWEBPSYCH
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7 DAY CHALLENGE
1 TURN ON YOUR PHONE AT 11AM
2 PRACTICE MINDFULNESS – 10 DEEP BREATHS
3 DESIGNATE PHONE-FREE ZONES
4 BANISH PHONES AT MEALTIMES
5 USE AN ALARM CLOCK, PUT YOUR PHONE IN THE
NEXT ROOM
@THEWEBPSYCH
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3 ADDICTION?
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DEFINITION OF ADDICTION
@THEWEBPSYCH
A repetitive habit pattern that increases the risk of disease and/or
associated personal and social problems, often experienced subjectively as
‘‘loss of control’’ “ ” Source: Annual Review of Psychology (1998)
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VARIABLE RATIO REINFORCEMENT
We never know when we'll get a satisfying email, so we keep checking, over
and over again, like slot machines – we keep seeking that pleasurable hit
“ ” @THEWEBPSYCH Source: Susan Davis, Web MD (2013)
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JUST BAD HABITS?
People aren't addicted to smartphones themselves as much as they are addicted
to "checking habits" that develop with phone use [ ]
@THEWEBPSYCH Source: Personal and Ubiquitous Computing (2012)
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TRIGGERS
Certain environmental triggers like being bored or listening to a lecture
can trigger the habits [ ] @THEWEBPSYCH Source: Personal and Ubiquitous Computing (2012)
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ADDICTIVE BY DESIGN?
It's an environment of almost constant interruptions and distractions… Human
beings have a deep, primitive desire to know everything that's going on around them
@THEWEBPSYCH “ ” Source: Nicholas Carr (2012)
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4 NEUROCHEMICAL
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DOPAMINE • DISCOVERED 1958 BY ARVID CARLSSON AND NILS-AKE HILLARP,
NATIONAL HEART INSTITUTE OF SWEDEN
@THEWEBPSYCH
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DOPAMINE • DISCOVERED 1958 BY ARVID CARLSSON AND NILS-AKE HILLARP,
NATIONAL HEART INSTITUTE OF SWEDEN
• CRITICAL FOR MOOD, ATTENTION, MOTIVATION, THINKING, MOVING, SLEEPING, SEEKING AND REWARD
@THEWEBPSYCH
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DOPAMINE • DISCOVERED 1958 BY ARVID CARLSSON AND NILS-AKE HILLARP,
NATIONAL HEART INSTITUTE OF SWEDEN
• CRITICAL FOR MOOD, ATTENTION, MOTIVATION, THINKING, MOVING, SLEEPING, SEEKING AND REWARD
• CAUSES PLEASURE-SEEKING BEHAVIOUR (THE OPIOID SYSTEM MAKES US FEEL PLEASURE)
@THEWEBPSYCH
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THE PROBLEM THE 5 TRIGGERS OF DOPAMINE LOOPS
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1 WANTING VS LIKING
DOPAMINE “WANTING”
TAKE
ACTION
@THEWEBPSYCH
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1 WANTING VS LIKING
DOPAMINE “WANTING”
OPIOID “LIKING”
TAKE
ACTION
FEEL
SATISFIED
@THEWEBPSYCH
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1 WANTING VS LIKING
DOPAMINE “WANTING”
OPIOID “LIKING”
FEEL
SATISFIED
@THEWEBPSYCH
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BUT
The dopamine system is stronger than the opioid system - you tend to
seek more than you are satisfied [ ] @THEWEBPSYCH
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1 WANTING VS LIKING
OPIOID “LIKING”
FEEL
SATISFIED
@THEWEBPSYCH
DOPAMINE “WANTING”
TAKE
ACTION
INSTANT REWARD
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2 ANTICIPATION
The brain shows more activity when you’re anticipating a reward
than when you’re getting one [ ] @THEWEBPSYCH
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3 UNPREDICTABLE
Activated when you experience an unpredictable reward – such as a
great email, tweet, ‘like’ or text [ ] @THEWEBPSYCH
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4 CUES
[ ] @THEWEBPSYCH
Activated by cues that tell us there’s a reward coming, such as the
specific beep of push notifications or text
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5 SMALL IS UNSATISFYING
[
] @THEWEBPSYCH
Stimulated most strongly when the reward is so small that it doesn't fully
satisfy – e.g. 140 characters
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THE HACK
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THE HACK
@THEWEBPSYCH
1 TURN OFF YOUR PUSH NOTIFICATIONS
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THE HACK
@THEWEBPSYCH
1 TURN OFF YOUR PUSH NOTIFICATIONS
2 UNINSTALL TWITTER / INSTAGRAM / FACEBOOK (STREAMS)
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THE HACK
@THEWEBPSYCH
1 TURN OFF YOUR PUSH NOTIFICATIONS
2 UNINSTALL TWITTER / INSTAGRAM / FACEBOO (STREAMS)
3 UNINSTALL YOUR EMAIL
(Settings > Mail, Contacts, Calendars > Gmail > delete)
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THE HACK
@THEWEBPSYCH
1 TURN OFF YOUR PUSH NOTIFICATIONS
2 UNINSTALL TWITTER / INSTAGRAM / FACEBOOK (STREAMS)
3 UNINSTALL YOUR EMAIL
(Settings > Mail, Contacts, Calendars > Gmail > delete)
4 DISABLE SAFARI / GOOGLE CHROME
(Settings > General > Restrictions > Set up passcode)
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5 KEY TAKEAWAYS
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KEY TAKEAWAYS
1 BE CONSCIOUS: List the situations and emotions that make you want to check your phone. Are you bored / lonely / anxious? What could you do instead to soothe yourself?
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KEY TAKEAWAYS
1 BE CONSCIOUS: List the situations and emotions that make you want to check your phone. Are you bored / lonely / anxious? What could you do instead to soothe yourself?
2 CHOOSE: You’re in control. Turn your notifications off and decide if you want to check your phone.
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All material © THE WEB PSYCHOLOGIST LTD. 2013. No unauthorised reproduction or distribution.
KEY TAKEAWAYS
1 BE CONSCIOUS: List the situations and emotions that make you want to check your phone. Are you bored / lonely / anxious? What could you do instead to soothe yourself?
2 CHOOSE: You’re in control. Turn your notifications off and decide if you want to check your phone.
3 SET SOME RULES: List times / situations in which you won’t use your device (e.g. mealtimes, in bed, during play time).
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MAKE HEALTHY CHOICES
I don’t use the metaphor of addiction. We’re not going to give it up. We shouldn’t
give it up. It’s more like food, and being on a digital diet. The questions we should ask are,
‘What are the healthy choices?’ “ ” @THEWEBPSYCH Source: NY Times, Sherry Turkle (2012)
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RESOURCES & REFERENCES
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RESOURCES
1 THE VIRTUAL REVOLUTION bit.ly/virtualrevolution
2 10 ONLINE TOOLS FOR BETTER ATTENTION & FOCUS bit.ly/10focusapps
3 NICHOLAS CARR (BOOK) The Shallows: How the Internet is Changing the Way We Think, Read and Remember
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REFERENCES 1 A. Oulasvirta, T. Rattenbury, L. Ma, E. Raita (2012). Habits make smartphone use more pervasive. Personal and Ubiquitous Computing, 16(1), pp. 105-114.
2 Nicholas Carr (2011). The Shallows: How the Internet is Changing the Way We Think, Read and Remember (Atlantic Books).
3 K.C. Berridge and T.E. Robinson (1998). What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience? Brain Research Reviews, 28, pp.309–369.
4 G. A. Marlatt, J. S. Baer. D. M. Donovan and D. R. Kivlahan (1988). Addictive behaviors: etiology and treatment. Annual Review of Psychology. 39(1), pp. 223-252.
5 Susan Davis, Web MD (2013). Addicted to your smartphone? Here's what to do. http://www.webmd.com/balance/guide/addicted-your-smartphone-what-to-do
6 An IDC Research Report, Sponsored By Facebook (2013). Always connected: how smartphones and social keep us engaged. http://www.nu.nl/files/IDC-Facebook%20Always%20Connected%20(1).pdf
7 The Drum (2013). Over half of brits suffer 'extreme tech anxiety' when separated from smartphones. http://www.thedrum.com/news/2013/07/11/over-half-brits-suffer-extreme-tech-anxiety-when-separated-smartphones
8 Leslie Perlow, PhD, the Konosuke Matsushita professor of leadership at the Harvard Business School (2013). In: http://www.webmd.com/balance/guide/addicted-your-smartphone-what-to-do
9 John Tierny, New York Times (2010) When the mind wanders, happiness also strays. http://www.nytimes.com/2010/11/16/science/16tier.html?_r=1&src=me&ref=homepage
10 Tanya Mohn, New York Times (2012). Silencing the smartphone. http://www.nytimes.com/2013/01/01/business/some-companies-seek-to-wean-employees-from-their-smartphones.html?pagewanted=all&_r=0
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THANK YOU!
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